A few years ago when I was looking for a simple,
straightforward book about healthy eating, I came across Eat, Drink, and Be
Healthy by Walter Willett, and I’m so glad that I did. This book is filled with
solid information and advice based on tons of peer-reviewed scientific
research. And if you care about credentials, which you should when it comes to your health, Willett’s are top notch. He’s not
your next-door neighbor who lost 30 pounds by going on a cabbage diet and then decided
to write a weight loss book. He’s chairman of the Department of Nutrition at
the Harvard School of Public Health and a professor of epidemiology with an MD
and a DrPH (doctor of public health).
This book gives it to you straight, talking about the things
we do (and don’t) need for our body to function optimally. In the first
chapter, Willett states that a healthy diet, regular exercise, and not smoking
can eliminate 80 percent of heart disease and the majority of cancer cases.
Think about that for a second. That’s huge. And these are factors that we can
control and change. That should make us all very hopeful.
Some of the Key Points from the Book:
1.
You weigh what you weigh because of: your diet,
your genes (read: your parents), your lifestyle (active vs. inactive), and your
culture: (e.g. Southerners tend to like their foods fried and their tea extra
sweet).
2.
Where you store your fat may change your risk
for certain diseases. Fat around the chest and waist may be more problematic
than fat around the hips and thighs.
3.
Be a defensive eater (e.g. slow down when you’re
eating, practice putting the fork down before you feel stuffed, and against
your parent’s warnings spoil your appetite before your meals – you’ll eat less)
4.
When in doubt go Mediterranean style (plenty of
veggies, moderate amounts of whole grains, and little red meat)
5.
Not all fats are created equally. Some fats are
good for you (like monounsaturated and polyunsaturated fats). Some fats are bad
for you (saturated fats), and some fats are downright terrible and should be avoided
at all costs (trans fat).
a.
SLIGHT TANGENT.
Here’s a secret about trans fat: food products that contain less than 0.5 grams
of trans fat are allowed to list their trans fat content as 0 on nutrition
labels. Sneaky bastards, right?
b.
Here’s a tip: Check the ingredients on the label
and look for partially hydrogenated oils. These are the primary sources of
trans fat in the diet. If you see it listed, put the item down and slowly back
away.
c. The
good news: FDA is currently considering banning partially hydrogenated oils
from food. Until then though, you’ll have to do your due diligence. TANGENT OVER.
6.
Avoid the snooty, refined carbs. You want your
carbs unpolished and unrefined because these types of carbs offer more fiber
and nutrients, and have been linked to a lower risk for many diseases including
heart disease and diabetes.
7.
Try to eat the rainbow when it comes to fruits
and vegetables. More colors mean more nutrients.
For anyone wanting to know about the basics of healthy eating, I highly recommend this book. It contains so much information on everything from nut consumption to choosing a multivitamin.
At the end it also has a list of several healthy recipes to try. You can get it from Amazon or check it out from
your local library. Let me know if this review was particularly helpful and
I’ll try to do more of them. Enjoy your weekend!
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